WOD

Dec 19th Class Program

Front Squat EMOM:

2 reps @ 78%+ @31X1 x 7 mins

+

Power Clean

1 rep every 30s x 15 sets

Start @ 65-70%, add slightly if needed but do not go above 80%

+

20 min EMOM:

1st min: 10-15 Wall Balls

2nd min: 100ft Famers Walk @ tough weight

3rd min: 8-12 Hang Power Snatch @ 95/65

4th min: 8-12 Box Jumps with Step down @ 24/20

Dec 18th Class Program

Bench Press – Build to tough 6 reps

+

3 Sets:

8-10 Pendlay Rows + 6-8 Strict Pullups + 10-12 Ring Rows

1-2 mins (Rest 10-12s b/t stations)

+

For time:

15 DB Push Press @ 45/25

25ft OH DB Carry @ 45/25

12 DB Push Press @ 45/25

25ft OH carry

9 DB Push Press

25ft OH carry

6 DB Push Press

25ft OH Carry

3 DB Push Press

25ft OH Carry

(If class size allows, use axle bars or offer anyone to try it @ 135/95 or appropriate weight.)

+

5 Sets:

1 min Row @ moderate effort (Try to keep same pace throughout)

10 Kipping Pullups (Or any variation that challenges client.)

Back on Bike immediately

Dec 16th Class Program

5 min AMRAP:

5 Thrusters @ 135/95

5 Bar facing Burpees

1 work / 1 rest

+

Rest 5 mins

+

5 min AMRAP:

5 Power Cleans @ 135/95

5 T2B

1 work / 1 rest

+

Rest 5 mins

+

5 min AMRAP:

5 Deadlifts @ 135/95

20 DU’s

1 work / 1 rest

+

For time:

3k Row together – break up anyway needed

Dec 15th Class Program

Strict Press Cluster 1.1.1 x 5 sets – Rest 1 min

Rope Climb Cluster (Any viariation) 1.1.1 x 5 sets – Rest 1 min

+

5 Sets:

2 mins on Rower

10-12 HSPU (Any Variation)

3-6 Ring Muscle Ups

Rest 2-3 mins

+

For Quality:

3 Sets of

10 Powell Raises/side

10 DB External Rotations/side

100ft OH Carry/side @ moderate weight

Dec 14th Class Program

Build to tough 5 rep TNG Hang Squat Snatch every 2 mins – Min 5 sets – Max 8 sets

+

Front Rack Reverse Lunge 4-6 reps/side x 4 sets

Romainian DL 4-6 reps @31X1 x 4 sets

+

3 Rounds for time:

15 Thrusters @ 95/65

10 Lateral Burpees over the bar

Dec 13th Class Program

10 Sets:

300m Row

20 Alt Step Ups

10 Alt TGU @ 16/12

10 Cals on AirBIke

Rest 2 mins

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